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Welcome to the Bodybuilding.com Forums
It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

FIERCE 5
I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training....

Full Body Routines vs. Splits
The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843
Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553
Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933
Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423
Part...

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread.
If you haven't browsed the original thread, please click on the following link: http://forum.bodybuilding.com/showthread.php?t=121353501
...

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

I attached some pictures below. I am honestly torn. I feel like up until now, my diet has been pretty ****ty, and I've packed on a bunch of unnecessary fat. I wanted to cut and start from a clean slate. My stomach even started to look like I had a beer belly after every meal! On the other hand, I...

so my few months old pull up 1RM is 50kg at 78kg bodyweight.. I am bit heavier and around same strong(couldnt train propertly for several weeks, got it back now)
not sure if its considered intermediate or what and I want to hit maximum possible weight at any given bodyweight(Ill probably cut a bit...

Hi. I'm a 14-year-old boy, so I have school. I like to go to the gym before my classes, so I wake up at 5am, and head to the gym. I spend about 1,5h there. I go to the gym 5 times a week.
My school starts at 8am on Wednesday and Friday. On other days school starts at 9-10am. I was thinking to...

Looking for thoughts on my unorthodox routine I am a month into after a significant time away from the gym recovering from knee surgery. It is arm and shoulder heavy because I am 6'6 230 at about 20% with skinny arms and legs aka skinny fat. In four weeks I have lost an inch on my waist and have...

Okay so it's been a year now since I've been hitting the gym and my abs and pecs are still underdeveloped, and I don't know exactly why.
I've been following a 3/4 days per week full-body program for 11 months, but in the past month I have switched to a 5 days split workout routine. Here are the...

I am 5'9" 140 lbs. Im a junior in high school and look like an alien. If you saw me on the street you might think i'm 12. I want to get big so I don't get pushed around so much in school and get treated like im a little kid. I need help setting up a schedule, whether i bulk first or cut, and any...

So ive read its program where u do mostly compound exercises but how do I calculate the weight which u will be using it doesnt say anywhere?Can someone explain how do I calculate the weight for the 5x5 program?
Thanks

Is this a good program for someone whose been training for a year and is currently on a cutting phase? Or is this too littler. I feel like with my old routine that I'm overtraining cause I always feel tired, anxious, and unmotivated. But I also feel like my current routine is very low volume....

Hi I'm 18 years old and am trying to start a cut. I am looking for a training program that won't require me going to the gym twice a day or doing ridiculous exercises that take up 5 machines or pieces of equipment at once. I'm just looking for a nice hypertrophy style program that requires 4-6 days...

I've been doing P/P/L P/P/L Rest, and i have some questions i hope you guys can help me with..
(First of all i CAN'T go on REST day between both P/P/L cause the gym close on sundays).
My workout program is:
* PUSH DAY:
Flat bench press 3◊6
Pec deck machine 3◊6
Incline bench press 3◊6 (or...

So about two months ago I herniated my c6/c7 and I've had an epidural to help reduce inflammation and control pain. I've seen my spine surgeon and he only feels a mild strength loss in tight tricep which is being monitored. I've been going to pt which has helped with postural exercises and...

Hi all,
I put together a routine and just wanted to get some input as to if it is a good all around routine and any suggestions. I am 35 and a little over weight. My goal is to lean out and build muscle.
I follow this rountine 3x per week. I go through this routine for 3 sets, and 10 reps)
...

I wrote this training program and would appriciate any feedback and critisicim. I have given Chest and Legs its own day, with triceps worked along with shoulders and biceps worked along with back. Abs is worked every 3 days. i have made sure that each day involves some form of variety and made sure...

http://www.bodybuilding.com/content/5-best-exercises-for-a-bigger-chest.html
see link above. Im looking to switch up my routine and found this but do you think it has enough overall sets?
quite a difference from my normal 5 sets of flat bench, 5 sets of incline, 5 sets of decline, 3 sets...

BACKGROUND: I am 6'6" and weigh 217lbs. I have never been much of a weight lifter, or even remotely strong. I have VERY little muscle definition, if any at all. My arms and legs are skinny, but my mid section is overloaded with disgusting fat, and while it used to not matter to me -- or maybe I...

I recently started doing a few push ups. Earlier I couldn't even do one now I'm able to do around 10.
I can see the progress in the shape of my body which is lot better than before. However my chest looks really off.
My left chest looks smaller than my right one. Whenever I'm wearing clothes...

Alright, to begin I'm pretty much a complete beginner when it comes to fitness. I'm 24 and just started attending the gym around 2 months ago, and have found a body split that seems to be working okay for me. I'm currently 180 pounds, down from 208 in january, and have been sticking to a 2100...

Is there ever any value with lifting light weights for high reps?
From what I gather, hypertrophy is a balance of mechanical tension and metabolic stress. This makes things like Waterbury's 10x3 method an optimal way to train.
But what about things like German Volume Training? Will it really...

Hello people,
I've written on this forum previously about my nagging calf pain from squats. See if this applies to you. My weakest link in the squat used to be my right calf muscle. The upper right exterior of the right calf muscle had this nagging pain every time I tried getting up from my...